For an average woman, building a muscle can be tough; not to mention that a woman's body is composed of 12 percent of essential fats and 36 percent muscles compared to men of 3 percent essential fats and 45 percent muscles. In other words, men are capable of having leaner muscles than women due to female structure and hormones. Nonetheless, that does not mean that women can never build muscle nor become leaner than an average man, in fact, there are ways to gain muscles that are specifically created for women, especially those who have higher body fat. Below are some exercises and practices for women who want to build muscles:
Tip #1: Prepare mentally, emotionally, and physically
Losing weight and gaining muscles for women is a battle to overcome mentally, emotionally, and physically. You need to prepare mentally and avoid temptations such as eating food with higher calories and fats. Also, you need to prepare emotionally for losing weight and thinking how much weight you lose or gain can be emotionally stressful sometimes. Lastly, losing weight and gaining muscles is sometimes physically painful, especially women's exercise, which is one of the reasons why you need to prepare physically by eating the right food and doing some stretching before working.
Tip #2: Attack those compound muscles
Women have higher body fat at the stomach area, hips, legs, and arms; so, to converts those fats to muscles, you need to do some strength exercise such as squats, deadlifts, burpees, walking burpees, lunges, and cleans. Also, you may add some plyometric exercises such as box jumps and jump squats.
Tip #3: Eat healthily
Quality is better than quantity, this is one of the basic yet essential rules in losing body fat and gaining muscles, which means you need to eat fewer calories and carbohydrates but eat more protein. Meat, egg, fish, beans, and more are a good source of protein. Protein is an essential nutrient that can increase body mass. Additionally, it is also responsible for body growth and tissue repair. Also, you may take one of the best supplements in gaining muscles - the super green supplement. This supplement offers faster and effective result when it comes to gaining muscles. The supplement is composed of all natural ingredients such as spinach, maltodextrin, barley grass, alfalfa, blueberry extract, carrot product, and more, which are effective ingredients in losing weight. No wonder why, the super greens powder is considered as one of the best green drink.
Tip #4: Work some cardio exercises
To keep up every phase, you have to do some cardio exercises; not only it promotes muscle growth, it helps increase blood circulation throughout the body, keeping your body from having muscle strains and other muscle injuries.
Tip #5: Lift some weights
Lifting weights is an achievement, however, you need to take it step by step. You may start using kettlebells, then upgrade slowly to heavier bells. There are a lot of exercises that you can work on to reduce weight and gain muscles; however, your will and determination is the most important factor that you need to consider if you want to become healthy and leaner.